üFoods containing soluble fibre, such as oats and legumes, have a lowering effect on the GI because they delay gastric (stomach) emptying.

üPhytates, lectins and polyphenols (tannins) normally slow digestion and thereby decrease the GI. These are found in vegetables, fruits, legumes and tea.

üAcidity will lower the GI of a meal. Add a splash of vinegar or lemon juice to meals as a dressing. For example, beetroot salad with a vinegar dressing will have a lower GI than hot cooked beetroot without the dressing.

üThe glycaemic index of a meal is determined by all food items combined. A low GI food items can lower the glycaemic index of another food, e.g. The addition of milk to weetbix can lower its glycaemic index.

These are the pictures of my organic vegetable garden this morning. I enjoy the sight of it.

Growing your own vegetables garden provide you and your children with good health from abundant essential minerals, vitamins, phytochemicals and essential fats. In addition, you will enjoy psychological health and movement to your muscles. It is indeed a good way to save you money and hospital bills.